Hey Friends!

Killer week – my glutes are destroyed from those lunges.  Hope you guys are having fun – Make sure you grab a post-WOD clementine on the way out, I’m trying to keep up with them as they deplete, but I don’t always make it to the grocery store.  Glad you guys are eating them up though 🙂

It’s going to be a good weekend.  Last one before Xmas.  We’ve got a doozy of a partner WOD lined up for Saturday.  Make sure you get that last minute shopping in (unless you’re waiting for boxing day).  I get the feeling it’s going to be a zoo out there.  but sometimes that’s a good thing.

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Coaches Notes:

Sexy Friday!  Some solid accessory work including bicep curls (yessssss).  Get a solid pump going and make an effort not to force reps.  Once you fail or will fail your next rep, stop there.  It’ll be good conditioning for those biceps and their valuable tendons.  Nice little technical WOD with some fun movements today.  It’s meant to be quick, but meaningful.  Dial in your tech on those Power Snatches, big finish and get under the bar.  Pair up with friends to share ropes.  Be careful the rope doesn’t swing and hit you in the eye.

Strength:

Every 2 Minutes for 10 Minutes:
5 Pendlay Rows (95/65/pick something appropriate)
8 Good mornings (same weight)
Max bicep curls (1 set, not an AMRAP in the remaining time) – if the barbell is uncomfortable on your elbows/wrists/shoulders, use some dumbbells, then work on your flexibility 😉

Metcon – “Starting from the bottom…”

12 Minute AMRAP:
Rope Climbs (2/1/10 chin ups)
5 Power Snatch (155/105/65-70%)
Rest 30 seconds